Thursday
Warm-Up.
Jefferson Curls x 10 (PVC/training bar/very slow)
Followed by…
Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed
Then…
A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep
B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups
Boom Lite
Warm-Up.
Jefferson Curls x 10 (PVC/training bar/very slow)
Followed by…
10-12 minutes of Olympic Lifting or Gymnastics skill practice of your choice.
Then…
A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
1000 Meter Row
75 Kettlebell Swings
25 Strict Pull-Ups
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